The Rucking Bible: everything you need to know about RUCKING
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- Опубліковано 8 лют 2024
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From Ancient Sparta to today’s Navy SEALs, rucking has always been the ultimate measurement of functional fitness.
Not only does it build strength and endurance but it’s also great for people with joint issues or those who don’t enjoy running.
Here is a quick breakdown of how you can start rucking today - and be sure to check out the caption below for more info and a free link to the Rucking Bible.
I broke the weighted running world record and have trained many elite military operators, so trust me when I say:
If you want to start rucking, you don’t need any special equipment or fancy rucksacks.
All you need is a sturdy pack and something heavy to put in it.
For peak performance and joint health, you want the weight as close to your center of gravity as possible any time you’re wearing a pack.
So it’s usually a good idea to put some sort of padding in the bottom of the pack. This will lift the load into a more stable position so it’s not sagging too low, as well as soften the feel of the load.
For men, I recommend starting with 20% of your bodyweight (15% for women) and slowly increasing the load, the distance and the degree of incline during your rucks.
Avoid increasing all three at the same time: I prefer to rotate the focus between improving load, distance or incline.
However, all of this and MUCH more is outlined in the Rucking Bible: the ultimate video guide to rucking, created by me - a rucking world record breaker.
These are the same lessons I used to run for over 33 hours carrying a 35 pound rucksack without stopping once.
Lessons I’ve taught to many military operators for a pretty penny.
However you can learn it all for free right here in The Rucking Bible, so go watch the video....
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#rucking #ruckingchallenge #rucksack - Спорт
I started rucking almost 4 weeks ago- doing 1 hour a day up and down a hill with a 450m (1476ft) incline. I started small with 5kgs (11 pounds) and have increased by 2.5kg each week. Now up to 12.5kg (27 pounds) which is just over 20% of my body weight (I am a woman). The fitness gains I’ve noticed from doing this each day is unlike anything I’ve ever tried. Spending time outside, in nature each day doing this has also been great for my mental health. I’m sure I’ll plateau at some stage, but I don’t plan on stopping.
I'm probably pushing myself a bit too hard, but I LOVE the feeling so much. I started rucking at the start of January with an added 40lbs, as of today I bumped it up to 60lbs and I'm feeling sore in muscles I didn't know I had 😂 I try to get in 20k steps per day, for 5 days a week. I'm already down 15lbs, so I'ma keep at it.
😊
Don't over load it stay under 20% your body weight
I miss the Marine Corps.
4 years in the Infantry.
I've been rucking lately.
My first ruck was 6.75 miles on concrete with 20 lbs in my pack.
My wife says I like to reward myself with punishment.
My biggest lesson is to begin slowly and work up.
That's hard to do because I like the pain.
But I know too much pain will not allow me to bring more pain if I injure myself.
Thanks for the tips bro.
Always good stuff james thanks
I ruck alot, as i live about 6 miles from the nearest town and dont drive (in cornwall, which has no flat bits). In general i walk 2-4 hours a day, and my backpack has a 6kg cat in it (i also carry my other crap in a shoulder bag, swapping sides often). This really adds to the workout as stimpy is a dynamic weight, he will shift position, sit on a shoulder, hang over the back. It really engages the core trying to balance. It also means if i do get tired my weight will walk itself (if he can be bothered).
Stimpy! I love it❤
Thank you Sir
Impressive knowledge
Regarding weight I find cat sand comes pretty handy. Packs come between 5 and 15 kg (Germany 😉) and have a good size / volume to fit in a rucksack and fill it out better than dumbbells. Wrap it in some duct tape and you are good to go.
While completing the Ranger Indoctrination Period in late 1980,s the timed 12 mile road March eliminated a lot of individuals in my class. It destroyed the bottom of my feet.
I do 80 lbs, 1 hr, 2-3 times a week at the moment.
👍🏽🙋🏽♀️
Thank you for sharing this!
At what speed do you run the young shuffle style?
Can you do a walk/run video?
They will outlaw rucking, because they cant control it.
Lets just make up shlt
Haha most people make shit up I guess your technique is a little different.
@@seleblanc1986 I mean if you call putting a pack with weight in your backpack and running with it a technique
as a farmer a working animal such as a horse in good fitness should only be loaded max, 20% their weight safely.
Humans have terrible spines on 2 legs. So pushing over 20% thinking your better than a horse is epically retarded.
Never run over loaded as your muscles can take it, but your spine has disks that can not